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22.01.2022 ‘Healthy-Enough-to-Eat-for-Breakfast’ Banana Bread This one happened by accident... I intended to cook @jshealth Gluten-free Banana Bread, started, and realised I didn’t have about 7 of the ingredients, so I had to improvise! Turned out pretty delicious, and nothing like the sickly sweet, pre-wrapped banana breads you get in some cafes... INGREDIENTS... DRY 2 cups of almond meal 1/2 cup oats 1/4 chia seeds 1/4 cup psyllium husk 1 1/2 tsp baking powder 2 heaped tsp cinnamon 1 tsp nutmeg 1 tsp cloves 1 tsp cardamom 1 tsp powdered ginger WET 2 tbsp raw honey 4 medjool dates, pitted and chopped 3 eggs 2 tsp coconut oil, melted. 3 very ripe bananas (plus one to decorate) 1/4 milk of your choice METHOD Preheat oven to 170 degrees (fan-forced). Grease or line loaf tin. Combine all dry ingredients in large mixing bowl. Add wet ingredients to dry mix one by one and blend with hand mixer until well mixed. Pour into loaf tin. Slice spare banana lengthways and place on top. Bake in oven for 50-60 mins (or until skewer comes out clean). Enjoy! X

21.01.2022 DIET QUALITY & YOUR BRAIN This research literally blows my mind. Up until recently it was thought that we were born with a certain number of brain cells and we gradually lost them as we agedWe thought that if we drank too much/smoked/suffered head injuries, we would lose them faster, and we’d never get them back.depressing.... But we now know that we can actually grow NEW brain cells (neurogenesis) in certain parts of the brain! It’s called brain plasticity, and it’s dependant on our environments, as well as our genetics. The hippocampus is one of the areas of the brain that this growth of new brain cells is possible. This is really amazing, because this is the area that’s shown to shrink the most in people with depression, bipolar disorder, and schizophrenia. The longer and more severe these conditions present in patients, the smaller their hippocampuses are. So, to discover that a ‘better quality’ diet may help to regenerate this area of the brain is HUGE in the world of nutritional psychiatry. A ‘better quality diet’, in the 1st study mentioned above, was classified as having a high intake of vegetables, fruit, whole grains, nuts, dairy, fish, and low intake of sugary beverages. The randomized controlled trial (RCT) looked at the Mediterranean-style diet. Both these studies saw positive changes in the brain thanks to the consumption of a healthy, good quality array of foods! References Jacka FN, Cherbuin N, Anstey KJ, Sachdev P, Butterworth P. Western diet is associated with a smaller hippocampus: a longitudinal investigation. BMC medicine. 2015 Dec;13(1):1-8. Croll PH, Voortman T, Ikram MA, Franco OH, Schoufour JD, Bos D, Vernooij MW. Better diet quality relates to larger brain tissue volumes: The Rotterdam Study. Neurology. 2018 Jun 12;90(24):e2166-73. Sanchez-Villegas A, Galbete C, Martinez-Gonzalez MA, et al. The effect of the Mediterranean diet on plasma brain-derived neurotrophic factor (BDNF) levels: the PREDIMED-NAVARRA randomized trial. Nutr Neurosci 2011;14:195201.

20.01.2022 Pain, bloating and upset guts are not always signs of food intolerances. The prevalence of food intolerances to things like gluten and dairy has seen a steep rise over the past decade, with many people self-diagnosing and cutting out whole food groups...often unnecessarily. Cutting out whole food groups without careful planning increases the risk of nutrient deficiencies, reduces diet diversity, and also, importantly, can negatively impact your social life.... If you experience pain, bloating, an upset tummy, or any other gut issues, try these five things (above) and see what happens! They may seem super simple, but they are often overlooked, and they can make all the difference! *If you’ve tried these steps and are still experiencing issues, please reach out to a professional! If you are, in fact, intolerant/allergic to anything, a nutritionist can help you plan your meals to avoid any unnecessary nutrient deficiencies or restrictions.

20.01.2022 Do you find yourself ‘writing off’ the rest of the day if you eat a piece of cake with your morning coffee? Or thinking on a Thursday (after eating hot chips for dinner) ‘I’ve ruined my diet for the weekI’ll just start again on Monday’? This is the problem with restrictive diets (actuallyone of the MANY problems with restrictive diets!). It doesn’t have to be ‘all or nothing’. Without the rules, you are more likely to tune in to what you actually feel like eating. This is t...he foundation of ‘intuitive eating’ and, although you might think that letting yourself eat whatever you feel like may lead to you stuffing cake, chocolate, wine, chips etc into your mouth, you’d be surprised If you can start thinking about how food makes you FEEL every time you eat something, you will naturally start to select the foods that make you feel GOOD in the long term. Sometimes this might be a delicious homemade veg-packed stir-fry on a Friday night in your PJs, other times it might be a croissant on a Saturday morning with your friends. It could be a walk and a smoothie with your best friend, or it could be a glass (or two) of wine with your partner at the pub. We all know that the minute we ban things from our diet, our brain decides that that exact thing is the thing we must have RIGHT NOW. We try and stay strong, but inevitably, when we’re sad/celebrating/tired/hungry, we crack, eat the ‘banned thing’ (eg. sugar) and end up feeling deflated and like a failure, leading to more sadness, more overeating, and even less connection between our stomachs, brains and bodies. Diets that cut out entire food groups are (generally) unsustainable and (generally) unnecessary. Overly restrictive diets affect our social lives, our mental states, our relationship with food, and our ability to see food for what it is. All foods can fit into a healthy lifestyle* if you learn to listen to your body. *(unless you have an allergy!)

20.01.2022 HOMEMADE NORI SNACKS My kids love these seaweed snacks so much. I like making them at home for a few reasons... 1. A LOT less packaging is used. 2. I can use extra virgin olive oil (instead of canola oil, which most store bought varieties use).... 3. It’s almost 3 times less expensive! ($12.40/100g versus $34.38/100g) Nori Seaweed also offers many health benefits. - very high in EPA (omega 3 fatty acid), important in reducing risk of atherosclerosis. - High vitamin content, particularly vitamin B12, which is found mainly in animal products. Also high in vitamin C. - High mineral content, especially iodine and tyrosine, which support thyroid function. - Rich source of antioxidants. - High in the dietary fibre called Porphyra. Porphyra has high levels of choline and inositol, which both play a role in the utilisation of fats and cholesterol in the body, plus in nurturing brain cells. TO MAKE: - Place the sheets on baking tray. - Brush on the EVOO and sprinkle with salt (if desired). - Place in preheated oven (180 degrees) for 7 mins, flip and bake for further 5 minutes. - Take out of oven, allow to cool, cut with scissors into smaller strips and store in an airtight container. Reference: Noda H. Health benefits and nutritional properties of nori. Journal of Applied Phycology. 1993 Apr 1;5(2):255-8.

20.01.2022 Prioritising nutrition is a difficult, but important, undertaking following your C-section. Here are some important nutrients to include to help you feel your best and recover from your C-section as quickly as possible. Iron-rich foods Iron deficiency anemia is common during pregnancy, when the fetus requires increasing iron for growth, depleting maternal iron stores. Blood loss at delivery, which is approximately twice as high in a C-section compared to a vaginal birth, fu...rther depletes stores. Try to include: Lean meat Seafood Nuts Beans Vegetables Fortified Grains Protein Adequate dietary protein is essential for proper wound healing and immune function. Daily protein needs increase by around 5-10 grams per day postpartum if the woman is breastfeeding. Include: Meat Poultry Fish Cereals and cereal-based foods Dairy foods Fibre and Plenty of Fluids Constipation is common after giving birth. To counteract this, women should be encouraged to drink lots of fluids, and include high-fibre foods in their diets. Whole grains Nuts & seeds Fruit (skin on) Vegetables Legumes Vitamin C Vitamin C is vital for the biosynthesis of collagen, an essential component of connective tissue that plays an important role in successful wound healing. Try including: Capsicum Citrus fruits Kiwi fruit Broccoli Strawberries Bromelain Bromelain, an extract of pineapple, is known for its anti-inflammatory, pain reducing, wound healing, and anticoagulant properties and has been associated with improved C-section and episiotomy recovery. Numerous studies have shown that, when compared to a placebo group, those receiving bromelain experienced a significant reduction in length of time and severity of pain, plus accelerated soft tissue healing. - I wrote this post as part of my internship with @wholefoodhealing. Continued in comments. See @wholefoodhealing blog for further details.

19.01.2022 Some Friday night dinner inspiration. Like takeaway, but better!

18.01.2022 The Gut-Brain Axis Our gut and brain communicate with each other via something called the vagus nerve, using hormone, immune, and neurotransmitter signalling. This relationship is bidirectional. Of course, we’ve always known that our gut can tell our brain things (e.g. eat something please!), but, more recently, the significance of the brain’s messages to the gut has become clear.... Stress has the biggest impact on our gutyou might notice your poo changes if you’re nervous about a performance or presentation Basically, if we’re stressed, our body goes into ‘fight-or-flight’ mode and tells our digestive system that our bodies have way more important things to do than digest our food. This is ok if it’s just an occasional stressful episode in our lives, but more and more, people are experiencing chronic low-grade stress (thanks Covid/rising house prices/social media etc), leading our poor brains and guts to believe that they need to be on constant alert (i.e. digestion will constantly be slowed down to conserve energy for the perceived ‘dangers’. This can lead to digestive issues like constipation, diarrhea and IBS, and can also wreak havoc on your microbial gut population. This is one of the many reasons why I believe in a holistic approach to health. Diet is amazing and is certainly a powerful tool for everybody in the prevention and treatment of a variety of conditions, but equally important is the way we eat, how we feel about what we eat, how much we exercise, how stressed we are, how much sleep we’re getting Paying attention to all of this will support a healthy and functional bidirectional relationship between the brain and the gut and your body will thank you for it.

18.01.2022 CHOCOLATE & PEANUT BUTTER BANANA MUFFINS These muffins turned out beautifully rich and nutty... a yummy afternoon treat. INGREDIENTS WET... 3 overripe bananas 2 eggs 3 tbsp maple syrup 1 tsp vanilla essence 2 tbsp peanut & cacao spread (I used Mayver’s, but any nut butter would work!) 1 heaped tbsp coconut oil (melted) DRY 1/2 cup coconut flour 1/2 cup almond meal 1/3 cup whole meal spelt flour 3 heaped tbsp cocoa Pinch of salt 1 1/2 tsp baking powder METHOD - Preheat oven to 180 degrees (fan-forced). - Grease or line a muffin pan. - Add all WET ingredients to a food processor or blender and mix until well-blended. - In a large bowl, mix the DRY INGREDIENTS. - Add WET ingredients to DRY mixture, stirring through with wooden spoon. - Pour into muffin pan and bake for 25-30 minutes.

18.01.2022 Can I eat....? Nutrition science is complicated. Numerous, well-designed studies might come to a slightly different conclusion about the particular benefits of specific nutrients. Scientific knowledge advances quickly, and so therefore, nutrition advice might changes over the years. It can get confusing. There are also immense complexities surrounding emotions and food, culture and food, and marketing and food. ... These complexities can be exploited by unqualified ‘wellness influencers’ (even if they have pure intentions) because, chuck in a few words like ‘inflammation’ or ‘gut health’ and it might just sound like you legit know what you’re talking about... The funny thing is, you quite often might notice, the qualified nutritionists and dietitians are the LEAST likely to spruik ‘detoxes’, restrictive diets, or ‘juice cleanses’. The unwavering message always comes back to a similar pattern of eating... Michael Pollan probably said it best... Eat food. Not too much. Mostly plants. This doesn’t mean you can’t eat meat. It doesn’t mean you shouldn’t eat dairy. It doesn’t even mean you shouldn’t eat donuts! Unless there are underlying medical or health conditions (in which case I hope you’re seeking professional help), evidence always points to this simple guide to healthy eating....just eat real food. Lots of vegetables, a variety of fruits, some fish if you want, some good quality extra virgin olive oil, definitely some whole grains, some dairy and eggs, a little meat, and maybe chuck in some fermented foods... even a glass of red if you enjoy it... Cheers to another week down of Stage 4 Melbourne Lockdown !

17.01.2022 SAVOURY BREAKFAST MUFFINS A breakfast that can be made in advance, these muffins are super healthy, tasty, and quick to serve. These are also great for lunchboxes, a pram snack, or can be frozen for later! INGREDIENTS ... 2 zucchinis grated 1 Broccoli stalk and two florets grated 1 leek (only half of White section) sliced finely) 1 carrot, grated Cherry tomatoes to slice for top 2 rashers of shortcut bacon (sliced finely) 4 eggs 1 1/2 cups wholemeal flour 1/2 cup grated tasty cheese 1 1/2 tsp baking powder 1 tsp oregano 1/2 tsp smoked paprika 1 heaped tsp nutritional yeast flakes METHOD Preheat oven to 190 deg fan forced. Grease muffin tray. Pan fry leek and bacon. Grate all veg and put in a large bowl. Add the bacon and leek to the bowl. Add the oregano and paprika. Mix in eggs, then flour, and baking powder. Stir through cheese and yeast flakes. Scoop into muffin tray. Place thinly sliced tomato on top. Bake for 25 mins.

17.01.2022 PEA and Endo Endometriosis affects 5-20% of all women at reproductive age and can cause a reduction in quality of life due to the presence of severe pain, sometimes also causing infertility. Current medical treatment focuses on hormonal therapy, painkillers or nonsteroidal anti-inflammatory drugs (NSAIDs), and/or surgery, but these are far from perfect treatments due to increased side-effects and increased contraindications.... Palmitoylethanolamide (PEA) is an endogenous fatty acid amide with the ability to stabilize mast cells, found in excess in endometriotic lesions, and therefore limit the inflammation related to mast cell activation. There is increasing evidence to support the use of ultra-micronized PEA (um-PEA) by itself, or a co-micronized combination of PEA and polydatin m(PEA/PLD) to help reduce chronic pelvic pain in endometriosis. One double-blind study showed that the favourable effects of m(PEA/PLD) were comparable to those of anti-inflammatory drugs, and were more effective than placebo in pain reduction. Evidence suggests that PEA works directly on pain inhibition through an as-yet undefined cannabinoid CB2-like receptor, or the nuclear receptor peroxisome proliferator-activated receptor-alpha. PEA may also help enhance the anti-inflammatory and anti-nociceptive effects of anandamide. PEA treatment has been shown to significantly improve overall quality of life scores for women suffering from endometriosis, particularly for physical functioning, body pain, role limitations due to physical health, personal or emotional problems, emotional well-being, social functioning, and energy. Although some of the more psychological improvements may be a result of reduced pain, there is also a link between inflammatory diseases and mood disorders that should not be overlooked. Some research indicates a role for mast cells in peripheral and central coordination of the inflammatory processes of neuropsychiatric diseases. I put this post (and blog) together as part of my 2020 internship with @wholefoodhealing. For full blog, please see @wholefoodhealing link in bio.

15.01.2022 THE POWER OF OUR THOUGHTS Can what we THINK about the food we’re eating influence the effect that it has on our body? Researchers from one incredibly interesting recent study believe so... In this study of 30 people with Type 2 Diabetes, all participants were given the same beverage to consume, however, the group’s beverages were labelled to make participants believe they were consuming a ‘high sugar’ beverage, whilst the other had labels saying there was no sugar in the product. (See above for snap of labels). What they noticed next is quite amazing Although all participants were drinking the exact same thing, the participants who believed they were consuming more sugar had an increased blood glucose response compared to the participants who believed they weren’t consuming any sugar. Although this study was only small, these results highlight some interesting considerations for future treatments of diet-related disease, indicating that the current biomedical model, which disregards the effect of the mind on physiological responses, may not be sufficient for full treatment, and that psychological care may be an important addition to a treatment plan. Reference: Park C, Pagnini F, Langer E. Glucose metabolism responds to perceived sugar intake more than actual sugar intake. Scientific Reports. 2020 Sep 24;10(1):1-8.

14.01.2022 This is an excellent overview of the effect of food on mood and the mechanisms by which this occurs... also, great journal for kids!! https://kids.frontiersin.org/article/10.3389/frym.2020.00115

14.01.2022 Folate, also known as vitamin B9, is extremely important for the development of the nervous system and DNA synthesis. Although folate deficiency is uncommon, when it does occur, it is generally in combination with other nutrient deficiencies because of its strong association with poor diet, alcoholism, and malabsorptive disorders. Pregnant women have an increased demand for folate, and need to consume approximately 600 mcg per day. ... Adequate folate reduces the risk of the baby developing neural tube defects, such as Spina bifida or anencephaly. Although this can be achieved through diet alone, most health professionals recommend a supplement, as many pregnant women find it difficult to achieve these levels through diet, often because of morning sickness or lack of appetite for folate-rich foods. Deficiencies in folate, along with B6 and B12, are implicated in the development of schizophrenia due to their role in DNA synthesis and cell division, as well as RNA transcription and subsequent protein synthesis. There is also some evidence to suggest that folate deficiency is associated with the development of autism spectrum disorder, some cancers, stroke, Alzheimer’s disease, dementia, and depression. For most of the population, eating a nutrient-dense diet, rich in leafy green vegetables, broccoli, Brussels sprouts, legumes, beef liver, fruits, nuts, eggs, lean meats and poultry, (ahem, Mediterranean diet...!) should provide sufficient folate to support a healthy life. References Teasdale S, Mörkl S, Müller-Stierlin AS. Nutritional Psychiatry in the treatment of psychotic disorders: current hypotheses and research challenges. Brain, Behavior, & Immunity-Health. 2020 Apr 19:100070 https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

13.01.2022 PLANT DIVERSITY A ‘HOW-TO’ We know that a more diverse array of gut microbes is associated with better health outcomes, but how can we achieve this? A great way to think about this is to assign a different character to each type of microbe you are hosting in your gutEach variety of ‘gut bug’ enjoys different things, and will thrive from a different combination of foods to the other ‘gut bugs’. To ensure that you manage to provide the right types of foods to fulfil the pref...erence of every single beneficial gut microbe, you should try to eat as many different plant-based foods as you can (see some tips for this in the slides above). A more diverse diet (high in plant-based foods) = a more diverse gut microbial population = a happy, healthier host (that’s you!). References 1. Singhvi N, Gupta V, Gaur M, Sharma V, Puri A, Singh Y, et al. Interplay of Human Gut Microbiome in Health and Wellness. Indian J Microbiol. [Internet]. [cited 2020 May 27];60(1):2636. Available from: https://search.ebscohost.com/login.aspx 2. Rossi M. Eat Yourself Healthy. 2nd ed. United Kingdom: Penguin Life; 2019. 3. Durack J, Lynch . The Gut Microbiome: relationships with disease and opportunities for therapy. J Exp Med. 2019;216(1):20-40.

13.01.2022 Summer is almost here in Australia, and barbecuing with friends is one of the things I crave the most (especially after a year with basically no socialising!). Here are a few ideas to elevate your bbq from the humble snag in white bread to something a bit more interesting (with the added bonus of upping your veg intake for the day!).

12.01.2022 Do you get a ‘check-up’ for your car more often than you do for your body? Our current health system has a strong focus on treating sicknesses as they arise, rather than preventing them from happening in the first place. To continue with the car analogy, this is the equivalent of only ever taking your car to the mechanic if it breaks down or you have a flat tyre... most of us get our cars serviced at least once a year, so why do we neglect to do this for our bodies, a much m...ore important ‘vehicle’ (in my opinion!). Preventative healthcare is the key to, not only longer lives, but better quality lives. Preventative healthcare can help people who are predisposed to certain conditions like Type 2 diabetes, or high blood pressure, to lower their risk by modifying their lifestyles before they get diagnosed. Preventative healthcare focuses on education in diet, exercise, and lifestyle choices. But it also puts more emphasis on building resources that support people THROUGHOUT their lifetime, BEFORE they get sick. It encourages annual checkups, blood tests, healthy nutrition, regular exercise. In a dream world, this focus on prevention, rather than cure, would start from conception and continue at every life stage. For example, I would love to see more support for people to see nutritionists throughout their lives to learn about foods that best suit them and their genetics, so that they can live their best lives. Preventative healthcare is crucial because, unlike cars, which flash up with warnings that oil is running low, or tyres need changing, by the time our body is showing symptoms of illness, it is often too late.

12.01.2022 R U OK? In 2020 we need to ask this question more than ever... and not just in the how are you today... oh that’s good... me too type way...but in the I’m asking you how you are cos I want to make sure you’re surviving this time ok type way... We are (especially in VIC) more socially isolated than most of us have ever been, but many of us also have absolutely no time to ourselves (especially if we have children). It is hard.... It is definitely ok to not be ok right now. If you think a friend is struggling, ask them are you ok?, listen to their answers, try not to match their story with a matching struggle of your own (which can seem like you’re brushing off their problems), and, if you think it’s appropriate, support them to seek extra help. There’s still too much stigma around seeking psychological help and the more we talk about it, the better it will be for everyone. And, in the meantime, look after yourself as best you can. We know that a healthy diet can prevent and treat depressive symptoms. We know that getting out and moving also helps... luckily most of us still have access to both those things in lockdown! If you are struggling, please reach out to your friends, family, your health professionals, me... although we don’t get to see people at the moment, we’re all still here! X

11.01.2022 SO SIMPLE. SO GOOD. If there’s one way to enjoy your fruit and veg more it’s to mix it up as much as possible... Mixing up the colours on your plate also gives you the benefit of an array of antioxidants, vitamins and minerals, as each different fruit or vegetable has its own individual secret powers.... Eat the rainbow for your own enjoyment, for the diversity that we know our gut bugs love, and for all the health benefits that this brings about... it’s kind of like covering all bases!

11.01.2022 ROASTED EGGPLANT & CHICKPEA STEW A rich, tomatoey, smokey vegetarian stew... easy to make and a great one to cook extras to freeze for those busy days. INGREDIENTS ... 1 eggplant (diced into small cubes) 1 can chickpeas (no added salt) 1 leek (finely sliced) 4 cloves garlic (finely chopped) 2 carrots (chopped) 1 jar passata 1 tin tomatoes 250 mL liquid stock 1 pinch of saffron 2 tsp smoked paprika 1 tsp cumin seeds ground 1 tsp coriander seeds ground 3 tbsp extra virgin olive oil (EVOO) 1 lemon Greek yoghurt (to serve) Coriander (to serve) METHOD - Drizzle eggplants with EVOO, sprinkle with salt, and roast eggplants in oven at 190 degrees for 25-30 minutes (or until browned/caramelised). - Meanwhile, sauté the leek in EVOO In a large pot on the stovetop. - Once soft, add the garlic and spices. - Stir on low heat for 1-2 mins. - Add the chopped carrots, passata, stock, tinned tomatoes, and chickpeas. - Simmer on low heat for 20-30 minutes (until carrot is softish) and sauce has reduced. - Add baked eggplant to the pot and stir through. - Serve with rice, quinoa, couscous or mashed potato, a squeeze of lemon, some coriander, and a dollop of Greek yoghurt.

10.01.2022 Breastfeeding is often touted as a ‘sure fire’ weight loss method, but it doesn’t always work out this way. Breastfeeding requires approximately 2092 kJs (500 calories) a day. This is equivalent to one bagel with cream cheese, one 255g steak, 5 apples, or 4 rashers of bacon... so, depending on the type of food you eat, you may (or may not) make up those kilojoules quite easily!! During pregnancy, women are designed to put on a bit of weight. This is normal and natural. Many w...omen rely on breastfeeding to help them return to their desired weight, post-pregnancy... Above are some tips to help you achieve this in a healthy way, if this is what you desire! (*Whilst breastfeeding, it is not advised to ‘diet’, severely calorie-restrict, or aim to lose large amounts of weight too quickly!)

10.01.2022 Serotonin and your gut The fact that more than 90% of your body’s serotonin is made by your gut bugs is just another reason to nurture these little critters as much as possible! This also reinforces the immense impact that a healthy diet can have on your whole life, not just your physical appearance (which gets way too much airplay!).... Serotonin plays a role in so many functions in your body, including sleep and mood. When you consider the knock-on effect of poor sleep on your dietary choices, you can recognise the potential for a vicious cycle of poor sleep/poor diet/poor mental health. Including tryptophan-rich foods in your diet is important for serotonin production. If you are consuming a large variety of foods, both animal and plant, you are on the right track. If you feel like more dietary guidance could be helpful, feel free to send me a DM.

09.01.2022 Low serum zinc levels have been implicated in a variety of suboptimal outcomes of pregnancy, including prolonged labour, postpartum haemorrhage, pregnancy-induced hypertension, preterm labour, and post-term pregnancies. Zinc deficiency is more prevalent in pregnancy, probably related to low consumption of zinc-containing foods, increased estrogen levels, a disproportionate increase in plasma volume, and high levels of copper and/or iron consumption, which compete with zinc ...for absorption. There is a growing body of evidence to suggest that zinc deficiency may also contribute to complications in pregnancy and childbirth, lower birth weight and poor growth in childhood, impaired immune response, and increased infectious disease morbidity. Pregnant women who are zinc deficient have been shown to be more likely to suffer premature labour, miscarriage, inefficient labour and delivery, stillbirth, lower mental ability of the child, retarded foetal growth, and low immunity of both the mother and the child. Prolonged labour poses one of the greatest risks for maternal morbidity and mortality. Observational and intervention studies in humans have noted an association between prolonged or non-progressive labour and low maternal serum zinc concentrations during pregnancy or at delivery. A review of 12 randomized, controlled intervention trials found that lower serum zinc levels were associated with birth complications at delivery. One observational study of 279 pregnant women found that low levels of serum zinc were significantly associated with dysfunctional labour patterns, extended active phases, a labour that lasted longer than 20 hours, a second stage labour longer than 2.5 hours, and more third-degree vaginal-cervical lacerations during birth. It is therefore reasonable to recommend that serum zinc levels should be tested prior to conception so that alterations to the diet or supplements can be discussed if necessary. (I wrote this post and blog (see link in bio of @wholefoodhealing) as part of my internship for Brittany Darling, @wholefoodhealing). References in comments.

08.01.2022 So. Boring. I know. ....but there are so many people out there feeding people ultra-confusing messages (e.g. cut the gluten, cut the dairy, go keto, sugar is evil, bread is fattening) that sometimes we overlook the basics. If you’re not feeling great, these things are worth a try first.... If you feel like you’ve tried these things, or you’re already doing them, and you still feel ick, definitely seek help from a qualified nutritionist.

08.01.2022 It’s International Coffee Day, so, although I celebrate coffee literally EVERY day, this gives me an excuse to talk about the nutritional aspects of coffee. Coffee can absolutely be a part of a healthy lifestyle! Daily coffee consumption has actually been shown, in a huge umbrella review of 201 meta-analyses, to offer more benefits than harm to health!... Coffee consumption is associated with the largest relative risk reduction for all-cause mortality, cardiovascular mortality, and cardiovascular disease. Drinking coffee has been shown to reduce the risk of developing type 2 diabetes. Coffee contains antioxidants that help to reduce inflammation by blocking the release of several pro-inflammatory cytokines, preventing oxidative stress, and reducing reactive oxygen species (ROS) production. Coffee consumption has also been shown to reduce the development of cancer and Parkinson’s Disease. Of course, as with everything, moderation is key! Too much coffee may decrease calcium absorption, increase chances of high cholesterol, decrease zinc and iron absorption, and cause issues with conception and pregnancy. Caffeine also disrupts precious sleep for some people... It’s generally best to avoid drinking it after about midday if this is you because caffeine stays in your system for a loooong time (1/2 life approx 5 hrs!). But, if you enjoy your coffee (and don’t need to take it with 6 sugars or whipped cream ), go for it!! Keep it to 3-4 cups a day (unless you’re pregnant, and then it’s safer to stick to about 1 cup), drink it earlier in the day, and relish the fact that you’re actually benefiting many aspects of your health by drinking it! (References in comments)

08.01.2022 CHOC CHERRY CHRISTMAS BALLS Greta, Beatrix and I made these together today to give to their teachers at childcare/kinder for Christmas. They are seriously delicious and we will definitely be making them again! INGREDIENTS ... 340g pitted medjool dates 1 cup oats 1 cup morello cherries (can use fresh or frozen cherries too) 3 tbsp cocoa 1 1/2 cups desiccated coconut Extra coconut for coating. Blitz all ingredients together in food processor or blender until smooth. If mixture is too moist, add another tbsp oats (then blitz again). If mixture is too dry, add a few more cherries (then blitz again). Roll into small balls, roll in coconut, and place in fridge for a couple of hours.

07.01.2022 MTHFR GENE MUTATION & FOLATE MTHFR gene mutations are more common than you might think, affecting approximately 25% of people of Hispanic descent and 10 to 15% of caucasians. People with the MTHFR gene mutation have an impaired ability to convert folic acid (the generic synthetic version of folate) to its active form, 5-MTHF. This results in reduced methylation potential, and can lead to elevated homocysteine levels, and an increased risk of neural tube defects in offspring.... The MTHFR mutation has also been associated with infertility and miscarriage. Because people with the MTHFR gene mutation can’t effectively convert folic acid to the active form in their bodies, the generic folic acid supplements will not be properly absorbed by the body for these people. This may lead to folate deficiency and increase the associated risks. Evidence suggests that supplementing with the active form of folate, 5-MTHF, rather than synthetic folic acid form, is an effective way to bypass the MTHFR block and reduce the risks associated with folate deficiency. *As always, before supplementing, please speak to your healthcare professional. References Servy, E.J., Jacquesson-Fournols, L., Cohen, M. et al. MTHFR isoform carriers. 5-MTHF (5-methyl tetrahydrofolate) vs folic acid: a key to pregnancy outcome: a case series. J Assist Reprod Genet 35, 14311435 (2018). Abu-Hassan DW, Alhouri AN, Altork NA, Shkoukani ZW, Altamimi TS, Alqaisi OM, Mustafa B. MTHFR gene polymorphisms in hypothyroidism and hyperthyroidism among Jordanian females. Archives of endocrinology and metabolism. 2019 Jun;63(3):280-7. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

07.01.2022 IS OUR OBSESSION WITH PRODUCTIVITY THE NO. 1 ENEMY OF OUR HEALTH? I ask this as the queen of the to-do list myself ... But I’ve really noticed, during this enforced ‘slowness’ that COVID has brought, just how contradictory so many of our actions are.... and how, even though most of us would name our ‘health’ and our ‘family/friends’ as our two most important things, we sometimes have a pretty funny way of showing it!... Some examples... MOVEMENT We often avoid random physical activity at all costs (eg. Running around with your kids, washing the car, cleaning our own houses) but then absolutely force ourselves to squeeze in a 30 minute workout because that is on our to-do list (and then feel ok about sitting/lying still for the other 23.5 hours). DIET Our obsession with productivity makes us prioritise speediness... so, fast food, more takeaway, snack foods that give us quick bursts of energy ...they’re all understandably popular because they fulfil our need for fast results so we can work harder and longer. STRESS Our obsession with productivity is a vicious cycle. We are a culture obsessed with self-improvement... to the point where we even add ‘relaxation’ to our to-do list and get stressed if we don’t achieve it. We have to meditate, exercise, have a successful career, be present parents, cook healthy meals, have a big circle of close friends, read lots, be up-to-date with the news, go out lots, be happy... (I won’t get started on social media’s impact on this)... This pressure to be productive with every second of our day ALL adds to more stress in our lives.... SLEEP Our limited physical movement, increased stress levels, poor diets and longer working days (all products of our busy/‘productive’ lives) inevitably impact our sleep quality, which then ironically leads to less productivity... I’ve been trying to make a couple of adjustments so that I don’t focus so hard on ‘achieving’ every day.... I still have a to-do list though and definitely don’t know all the answers to these problems, but it’s interesting to think about (for me anyway!). This is a pic of me washing the car (for possibly the first time in 10 years ) instead of going through a

05.01.2022 HOW TO AVOID TOO MUCH WEIGHT LOSS WHILE BREASTFEEDING Lactation increases your body’s energy demands by approximately 2092 kJs (500 calories) a day! This means that, more than any time throughout your pregnancy, you will need extra fuel for your body to help you to feel your best. Whilst breastfeeding offers many people the chance to healthfully and slowly lose some of the weight that they have gained during pregnancy, others may struggle to keep up with the extra demand on t...heir bodies and find themselves constantly hungry, tired, and reaching for quick-hit, energy-dense foods such as cake and chocolates. Although the mother’s milk adapts amazingly well to make up for the mother’s nutritional status, we do know that the quality of food eaten during lactation can effect the composition of the milk. A maternal diet high in fish, fruit and vegetables is (as usual) highly recommended. Studies have shown that the types of fats that women consume are related to the ratio of those fats in her breastmilk. Therefore, oily fish and seafood, high in omega 3 fatty acids, are a preferred source of calories to foods high in saturated fats. Better quality maternal diet during breastfeeding has also been shown to directly effect the fat mass of the infant at three and six months. This stands even once they have taken all the confounding factors away, such as socioeconomic status, weight of the mother during pregnancy etc. Although it can be tempting to grab the most calorie-dense, sugar/fat-laden snacks you can think of to try and keep your weight up while breastfeeding, you are probably not doing yourself any long-term favours if this becomes a daily occurrence* If you’re struggling to eat enough to keep in a healthy weight range while you are breastfeeding, I have a few ideas for you in the post above (just swipe left). *As always, moderation is keya cake, chocolate biscuit, or takeaway pizza every now-and-then is COMPLETELY fine!! (References in comments)

01.01.2022 We each have trillions of microbes in our gut microbiome and we are only fairly recently starting to understand what a huge role this plays in our health. Although everybody’s ‘ideal’ microbiome will look different, we know that, as a general rule, diversity of gut bacteria is a predictor of better health. In a ‘healthy’ gut, the microbes, including bacteria, viruses, and fungi, coexist pretty peacefully. If the pathogens start to overrun the good bacteria in the gut, we star...t to see the development of acute, chronic, or latent human diseases. In fact, our gut microbes have been linked to over 70 different health conditions! So, look after those gut bugs! Eat a variety of plants, and lots of them. Try to exercise regularly. Sleep well (by avoiding caffeine late in the day, exercising enough, and managing stress levelsoh, and obviously by never having children ;)). Don’t drink too much alcohol, try to quit smoking, and think about adding some fermented foods/drinks into your diet. Also, work out some stress management techniques you enjoy (that don’t involve alcohol). These could be yoga, meditation, reading, exercisethe possibilities are endless. Your happy gut bugs will reward you with a happier, healthier life!